KaoticCO 
"I WANT TO BE BIGGER THAN A HOUSE !!"
|
Powerlifting Routine/ 4 Day Split
Chest Day:
work up to a 5 rep max in flat bench bb or db
incline db press: 5x10-4
BB upright row SS w/ db front raises 4x6
incline db flys:
no rest after last set of presses, go right into 1 set of incline flys for 30 reps (choose your weight wisely here)
Skulls: 6x10
Pushdowns: 3x12
BB curls: 4x8
BACK DAY:
WK 1: SPEED DEADS OFF THE FLOOR
WORK UP TO 80% OF YOUR MAX THEN 8 SETS OF 1 WITH 60% OF YOUR MAX WEIGHT WITH 30 SEC RESTS BETW SETS
WK 2: PARTIALS, WORK TO A 3-5 REP MAX FOR 3 SETS
SINGLE ARM DB ROWS, 5X15-10
CABLE ROW: 3X12
FACE PULLS: 3X12
INCLINE DB CURLS: 3X12-8
HYPER EXT, WEIGHTED: 4X15
AB WORK
LEG DAY:
SQUATS:
WK 1: WORK UP TO 5 REP MAX
WK 2: WORK UP TO 1 RM
WK 3: BOX SQUATS, 7X3 OR 10X2, 30 SEC REST BETW SETS
LEG PRESS: 5X8-10
SLDL'S: 3X8
HAMSTRING CURLS: 3X10
LEG EXT: 3X20
CALVES: 5X20-10...NO REST BETW SETS.
UPPER ASSISTANCE DAY:
SHOULDER PRESSES: WORK UP TO 6 REPS FOR 5 SETS
PULL UPS: 4 TO FAILURE
LOW ROW: 4X10
DB PRESS FOR TRI'S: 3X10-6
PUSHDOWNS: 4X10
PREACHER CURLS: 4X10
CONCENTRATION CURLS: 4X15
WRIST CURLS: 4X20 |
|
|
|
|
Member Login
Sign in for more FREE features and tools!
 |
